In any case, the main thing - the system. And fitness is no exception. We answer the most frequent questions of beginning athletes: what is the intensity of training, so that there is enough strength for everything else, and the result is visible?.

Of course, all individually. There are six standard workout formats: 30, 45, 50, 60, 90 and 120 minutes. It all depends on your goals, physical fitness and, of course, the coach. But the most important thing is to train regularly and at least 30 minutes at a time..

START ONLY Start slowly. For a start, enough 20-minute classes for 3 times a week. If it's really hard, break this 20 minutes into several 5-minute exercises.. So you prepare for gradually increasing loads.. But to get serious results will have to deal with much longer.

BUILD MUSCLE To stay in shape, an adult needs 2.5 hours of physical activity per week. But if you have not yet reached the desired shape, you will have to do more. Consider: men gain muscle mass faster, and women because of low testosterone should be patient.

If you, dear ladies, want to build up your relief, you do NOT need to practice every day - this can only lead to loss of muscle mass (especially if the food is not enough calories). The best option for you - three times a week. This will add 300 g of muscle per month.. If you want to accelerate progress, do it 4 times.. The most important thing is that between intensive loads there should be at least a rest day..

WE'RE LOSING Everything is elementary and simple. Approximately 300 kcal is burned during one workout.. And in order to burn 300 g of fat (3500 kcal), you need 12 sessions. The process can be accelerated by reasonable calorie restriction.. The best option - moderate workouts totaling 200 minutes per week.

You can arrange this time for each day or stick to the gym three times a day and small runs, swimming or cycling on free days..

The duration of a workout for weight loss should not be less than 30 minutes, since in a shorter period of time it is simply impossible to speed up the metabolism and start the mechanism of fat destruction. The optimal time is 60 minutes.

GOLDEN RULES In each workout - three parts: warm up, main part, hitch.

Everything is good in moderation. If you exercise too long, the secretion of cortisol increases - a hormone that destroys muscles.

Classic split Mon - Back, Wed - legs, Fri - chest "is ineffective, because the muscles do not get enough load. Alternating workouts to the upper (for example, Monday and Thursday) and lower body (Tuesday and Friday) work best.

Choosing between a large (12-15) number of repetitions and a small (5-8), stop at the second. And remember:

4-8 sets is the maximum that one muscle needs. After all, they do not grow from the hellish number of repetitions, but the load that increases from time to time..

Three things are needed for muscle growth: training with increasing load, adequate nutrition and time to recover muscles.

The contribution of the training to the final result is not more than 30%, but the food gives almost 50%.

Source: wellup. me http: // vitaportal. ru.

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